Tag: Side Plank

Hello Barbell, my Old Friend

Yesterday my quads and ass were a little tight and sore. I worked the speed bag a couple of times for a few minutes and I’m already getting the hang of it. I took an awesome nap before a late lunch. Didn’t end up doing any PT or core work for the day.

Last night I slept 9.5 hours! Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (99 cals, 2.51 km)
  • Monster Walks

Conditioning

“Jackie”

  • 1,000m Row
  • 50 Thrusters (45/35#)
  • 30 Pull-ups

I can’t tell you how many times I’ve had this girl WOD on my TODO list and didn’t end up doing it. Using an empty bar seemed like a good way to ease back in to the barbell. I rowed in 3:40 with my steady 1:50 metcon pace. Unbroken but way too slow on the thrusters. I was cautious with my back and not knowing how 50 reps would feel. I could have gone much faster. Finished those at 6:20. The pull-ups were much harder than I expected. I started out 7-5-5 I think and then like 3s and 2s. Pathetic. Finished at 7:45.

Accessory

2 Sets

  • 3:00 Banded Bear Hug Marches (30# Slam Ball)
  • 2:00 Rest
  • 3:00
    • 12/12 Lateral Step-ups (24″)
    • 12/12 Banded Bulgarian Split Squats (red, 3 count descent)
  • 2:00 Rest

Got the idea for the banded split squats from Eramo again. The timing of the reps I chose for the two movements in the second three minutes was damn near perfect, giving just a little extra rest before the two minute clock started.

Then I did some of my floor PT exercises. Was hoping to get in my core work later in the evening, but didn’t get to it.

A New Speed Bag

Was planned to be a rest day yesterday anyways, but I took the day off work too after my episode on Wednesday night. This morning I hung up a speed bag, which I’ve always wanted.

speed-bag

Out in the garage around 4:30.

Warm-up

  • 3:00 Walking
  • 3:00/3:00 Sideways Walking
  • Banded PT

Conditioning

30:00 Airdyne

Nothing crazy today. Went 726 calories and 16.56 km on my AD2.

A little later I did the core work.

Midline

McGill Big 3

  • 10-8-6 Curl-ups
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

Gonna Feel Those

Feeling good. In the garage at 11.

Warm-up

  • Monster Walks
  • Monster Band Squats

Conditioning

20-18-16-14-12-10-12-14-16-18-20

  • Plyo Lunges (20/35# DBs)

This was done in the I Go You Go style with Brandi. Got it from TeamRichey, but went lighter than them and glad we did. It got terrible real quick. When I got to 16 I started to feel like I was going to fail a rep. I didn’t have to break though until I had 4 left in the final set. Almost made it unbroken! We finished in 13:12. I could barely stand up for a good 10-15 minutes afterwards. Those are going to hurt for 3-4 days.

Strength

Warmed up bench press with eight at 45-95-135.

  • 1 Giant Set
    • 8 Bench Press (165#)
    • 8 DB Flyes (35#)
    • 8 Bench Press (165#)
  • 3 Giant Sets
    • 8 Bench Press (165#)
    • 8 DB Flyes (30#)
    • 8 Bench Press (165#)

Much harder than I expected!

Did my banded PT exercises and then the core work.

Midline

McGill Big 3

  • 10-8-6 Curl-ups
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

Achy Breaky Legs

My legs were so wrecked last night already and ache today too. Especially in my hips. Made sure to get in the core stability work during lunch.

Midline

McGill Big 3

  • 10-8-6 Curl-ups
  • 10-8-6 Side Planks
  • 10-8-6 Bird Dogs

The bird dogs were the hardest they’ve ever been because I was shaking trying to hold up my leg! Out in the garage at 4pm.

Warm-up

  • Monster Walks
  • Steamboats

Strength

4 Sets

  • 10/10 Step Downs (15″, 35#)
  • 10/10 Single Leg Calf Raises

The step downs were rough with the increased weight and how my legs felt.

Conditioning

5 Rounds

  • 3:00 AMRAP
    • 500m Row
    • MAX Push-ups
  • 2:00 Rest

I did the 500s in 1:48.1-1:48.2 every round, which felt good considering I haven’t rowed since February 8th, 2-3 days before my back tweak. I did sets of five push-ups and finished with nine to get 39 in the first round. I didn’t expect to get that many when I came up with this workout. I didn’t expect it to continue, but then I did the exact same thing three more times, before finally hitting 40 to finish. So 196 total push-ups! I really liked that workout. 😀

After cooling down I did my anded PT exercises.

Challenge Accepted

Yesterday I took a rest day and fixed the computers on two old Concept2 Model C rowers!

I did my floor PT exercisese and had planned to do the core stability work since I missed it Saturday. Didn’t happen though. 🤷🏻‍♂️

Today at lunch I did the banded PT exercises. Was out in the garage at 4pm.

Warm-up

  • Monster Walks
  • Steamboats

Strength

  • 15 Air Squats
  • 2×15 Goblet Squats (35#)
  • 2×15 Goblet Squats (50#)

Accessory

4 Sets

  • 10 Strict Chin-ups
  • 40 Band Pull Aparts (blue)

Conditioning

15:00 AMRAP

  • 12 Jingle Jangles (21’ across garage)
  • 6/6 Reverse Lunge Knee Drive
  • 12 Push-ups

That was good and the rounds went much faster than I expected. It’s crazy how much more stable I am on those reverse lunges with the knee drive than the first time I did them only 10 days ago. I was flying through them today. I was able to do all of the push-ups unbroken with ease too. Finished 12+2.

Challenge

Knocked out a set of 10 strict deficit handstand push-ups (~4″) for a challenge making the rounds on Instagram.

After trying one I wasn’t sure I’d get through ten, but that turned out pretty good!

Midline

McGill Big 3

  • 9-7-5 Curl-up
  • 9-7-5 Side Plank
  • 9-7-5 Bird Dog

I definitely need to get in these today after skipping them the last two days.

Faster in Round Two

Well, more changes to life, as the State of Michigan ordered restaurants, bars, theaters, fitness centers, and many other types of businesses to close starting at 3pm yesterday. So I’m glad I stopped going to the gym last week. Looks like it’ll be garage gym workouts for the foreseeable future.

Yesterday I walked 20 minutes on the treadmill, going 1.38 miles, did some monster walks with the hip circle, and my banded PT exercises. Before I ate lunch today I did some PT exercises and the core stability work.

Midline

McGill Big 3

  • 9-7-5 Curl-up
  • 9-7-5 Side Plank
  • 9-7-5 Bird Dog

I really wanted to do these yesterday since I’m switching them to a Monday, Thursday, Saturday schedule. Increased the reps again too.

Out in the garage at 4pm.

Warm-up

  • Monster Walks (black band, ankles)
  • 2×15 Steamboats (blue)

Strength

5 Sets

  • 24 Walking Lunges with 30-degree diagonal step (single DB, switch arms after 12, 30#)
  • 10/10 Step Downs (15″)

My left leg felt much better on the step downs today. Almost couldn’t even notice a difference.

Conditioning

box

2 Rounds

  • 20 Burpees
  • 30 Box Jumps (24/20″)
  • 20 Burpees
  • Rest 5:00

This was my first day doing any burpees since the back tweak. My times were 3:51 and 3:45. The ultimate goal was to go the same speed or maybe even faster in the second round. After getting through my burpees 10 seconds faster I knew I could do it. Felt great that I was able to pull that off!

Accessory

  • 100 Band Pull Aparts (blue)
  • 100 Band Curls (red)

I did 50-30-20 on the pull aparts and 4×25 on the curls. Both were harder than expected!

DIY

My glutes are sore from yesterday. Started my PT around noon and then did the Airdyne in the garage.

  • Monster Walks
  • 2×15 Steamboats
  • Other banded PT exercises

Conditioning

5 Rounds

  • 4:00 Airdyne
  • 2:00 Rest

My calories were 127, 133, 138, 139, and 140. Distances were 2.51, 2.55, 2.58, 2.59, and 2.6 km.

Made some hand sanitizer a little later.

Then did my core work after I got home.

McGill Big 3

  • 8-6-4 Curl-up
  • 8-6-4 Side Plank
  • 8-6-4 Bird Dog

Four EMOMs

My body feels good. Still not sleeping great from the time change. I did some PT exercises at lunch and then went to the gym around 4.

Warm-up

  • Monster Walks (Hip Circle)
  • Steamboats
  • PVC Passes

Conditioning

  • 8:00 EMOM (alt)
    • 10 cal Ski
    • 2 Legless Rope Climbs (11′, no jump)
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 40 DU
    • 10 C2B
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 10 cal Ski
    • 12 HSPU
  • 2:00 Rest
  • 8:00 EMOM (alt)
    • 30 Zeus DU
    • 8/8 Box Step Downs (16″)

I really concentrated on my back during the ski and limited my range of motion. Because of that I didn’t scale up from women’s calories. Our ceiling is much lower at the new location. I started on my knees, which also meant no jump and no momentum going into the first pull. Much harder. Probably made it close to a 15′ rope climb. I never missed a regular double under and did all of the chest-to-bars unbroken with a regular kip, not wearing any grips. Was pretty stoked about that. I did the handstand push-ups 7-5 each round and felt good. Great idea to get out the Zeus rope. LOL!! Definitely got my heart rate spiked so I scaled to 30 reps. I stopped on purpose during the first round doing 20-10. Then missed at 9 and 10 in the second round. The final two rounds were unbroken. Jumping up to a higher box for the step down (heel taps) was much harder on that left leg.

Midline

McGill Big 3

  • 8-6-4 Curl-up
  • 8-6-4 Side Plank
  • 8-6-4 Bird Dog

I’ll get these in later after dinner.